Izenzo eziyinkimbinkimbi zokulahlekelwa isisindo ekhaya - kulula, kusindisa isikhathi nemali, kodwa kunzima ngokwengqondo: uma ungenaso isisusa esinamandla, awunakwenzeka ukulandela isimiso. Lokhu kudinga noma umgomo onenjongo, noma amandla ensimbi.
Izivivinyo zesimiso ekhaya
Uhlelo lokuqeqeshwa ekhaya lamantombazane luqala ngesimiso. Ngokushesha ungabona umphumela - umzimba omuhle, oqinile futhi ofanelekile, udinga ukuqhuba izikhathi ezintathu kuya kwezihlanu ngesonto. Isibonelo, ngoMsombuluko, ngoLwesithathu nangoLwesihlanu noma nsuku zonke ekuseni, ngaphandle kwamasonto onke.
Uhlelo kufanele lube lula kuwe, futhi okubaluleke kakhulu - izifundo kufanele zibe njalo. Uma usebenza emzimbeni wakho osebenzayo, bese ushiya amakilasi, umphumela uzoba mncane.
Indlela yokwenza uhlelo lokuqeqesha ekhaya?
Ukuzivocavoca ukutadisha ekhaya kufanele kukhethwe ngokusekelwe emigomweni yabo. Kodwa-ke, bambalwa kakhulu abantu abanakekele lutho ngalutho - iningi liqala ukwenza ngokwabo kuphela uma sekuyisikhathi sokulahlekelwa isisindo noma ukulungisa isibalo.
- Uhlelo lokuzivocavoca lokulahlekelwa isisindo ekhaya kumele lubandakanye okungenani imizuzu engama-30 yokuzivocavoca kwe-aerobic (ukugijima esakhiweni, ukugwedla intambo, ukudansa okusebenzayo) nokungenani imizuzu engama-30 yokuzivocavoca (ukuzivocavoca ngezingqungquthela ekhaya, noma izinketho ezifana nokushaya-ups, ukuhlala phansi, amaphaphu, ukuhlushwa isindilinga esinzima, njll). Leli bhalansi livumela uhlelo lokuqeqesha ukulahlekelwa isisindo ekhaya hhayi kuphela ukushisa amafutha, kodwa futhi nokukhuthaza ukubunjwa kwesisindo somzimba, okuyinto ekugcineni eyenza isibalo slim futhi silingane. Kuyasiza futhi ukufaka imishini ye-cardio ezindaweni eziyinkimbinkimbi, kodwa ekhaya zingenziwa ngezinga elifanele kuphela uma kunezimo ze-simulator ezifana ne-tapreader, i-stepper noma ibhayisikili yokuzivocavoca, ngoba zithinta kakhulu ukusebenza komzimba.
- Uhlelo lwe-tonus yomzimba lubandakanya ukuvivinya umzimba kwamantombazane asekhaya ajwayele ukwenza umzimba wawo ukhange kakhulu: izingalo ziqinile, isibalo sinzima futhi sizungezile, isifuba siqondile, isisu sisisindo, kanti iziqhwa ziqinile. Ukuzivocavoca okunjalo kufaka ama-push-ups awaziwayo, ama-squat squares, ama-sumo squats, ama-twist alula, imilenze yangemuva endaweni yokuma (izinkinobho) nezinye izinketho. Kubalulekile hhayi nje ukusebenza endaweni yenkinga, kodwa futhi ukucindezela kuwo wonke umzimba: kulokhu imisipha izokhula ngokwengeziwe. Ungafaka nokuzivocavoca nge-barbell noma ibhodi yomzimba ongakusiza ngesikhathi esifushane sokwenza umsila omzimba oqondile, okwenza umzimba ube ukubukeka okuqinile nokukhangayo.
Uhlelo lokuqeqesha ekhaya kufanele lwakhiwe ngendlela yokuthi njalo amasonto amabili kukhona ukwanda komthwalo, noma-inani lezinqubo. Uma unomuzwa wokuthi konke okujwayelekile kulula ukwenza, umzimba wakho unqamuka ukukhula futhi uthuthuke, okusho ukuthi ngeke kube khona intuthuko.
Ngaphezu kwalokho, kubalulekile ukukhumbula ukudla: amahora amabili ngaphambi kokuzivocavoca kanye namahora amabili emva kwalo, ungadla amaprotheni kuphela, ngaphandle kwalokho umzimba ngeke uhlukanise ama-fat deposits, futhi
Ngiziphi izinto engingayenza ekhaya?
Izivivinyo eziyinkimbinkimbi zendlu zingabandakanya ngokuphelele noma yikuphi ukuzivocavoca, kusuka elula kuya eziyinkimbinkimbi. Into esemqoka ukufaka esikhundleni esisodwa ngezikhathi ezithile nabanye, ukulayisha ngaphezulu kweqembu elilodwa lemisipha, bese elinye, ukuthuthukisa umzimba wakho njalo.
Noma ngabe yikuphi amandla okukhetha, kubalulekile ukukhumbula ukuthi ukuzivocavoca ekhaya, okokuqala, kugijima endaweni kanye nokweqa intambo. Lesi yisilinganiso sokuqala nesinhloko ongayithatha ngokumelene namafutha okugcoba esiswini, izinhlangothi nezindebe. Uma ungakunaki, uzothola umshini oqinile ongabonakali kwabanye, othembekile ngokufihla ngaphansi kocingo lwamanoni.